Vrcksasana (pronounced vrik-SHAHS-anna), also known commonly as Tree Pose, has many benefits. The pose develops concentration, coordination, balance and poise, strength and groundedness. Tree Pose strengthens the ankles, knees, hip joints, back, shoulders and neck. The pose improves circulation, respiration and kidney functioning. Vrcksasana stimulates the nervous system, digestion and helps relieve constipation. Last, but definitely not least, Tree Pose prevents hernias by strengthening the internal oblique muscles.

While Tree Pose has many health advantages, it should be avoided if one has recent or chronic injury or inflammation of the knees.

How to perform Tree Pose:

1. Stand in Mountain Pose. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
2. Draw your right foot up and place the sole against either the inner left ankle, calf or thigh; if possible- at thigh level, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.  Take care to avoid placing the sole of the foot onto the left knee.
3. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
4. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in prayer position. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
5. Stay for 30 seconds to 1 minute. Step back to Mountain Pose with an exhalation and repeat for the same length of time with the legs reversed.

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